• Warm up with 2-3 minutes of running in place, jumping jacks, butt kicks, jumping rope, etc. Anything to get your heart rate up and muscles warm.
  • Repeat each move 12x on each leg and repeat the circuit 3 times.
  • Be sire to keep your movements slow and controlled to avoid sacrificing form.
  • Always keep your core engaged.
  • In any squat movements, keep your weight in your HEELS to reap maximum benefits for your booty!
  • Always do a cool down stretch.
  • HAVE FUN!!!
 
 
I've been doing Insanity for the last couple weeks, so I decided to design a Dirty Dozen for this weekend's workout using exercises from the series. Get ready to sweat!


What you'll need: A timer/alarm, water, towel, & some kick-ass tunes!
  • Warm up for 2-3 minutes with jumping jacks, jogging in place, shaking what your mama gave ya, etc...
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1. Power Jumps
              Begin in a squat. Using your arms to propel you, jump and bring your knees up as high as you can. Land softly in the starting squat position.

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2. Suicide Drills
             Sidestep to the right as fast as possible, touching the floor with one hand after 3-4 steps.  Repeat on other side. (Each side counts as one rep.)

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3. Push-Up Jacks
            Begin in a plank position. Jump your legs out wide while lowering yourself into a push-up. Jump back to plank while you straighten your arms.

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4. Low Plank Oblique
           Begin in a forearm plank. Bend your right knee and raise it toward your shoulder, engaging your obliques the entire time. Return to starting position. This is one rep. Switch sides until you get to 12.

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5. Upright Mountain Climbers
            Your legs are running with high knees, while your opposite arm reaches toward the ceiling. Keep your torso erect & abs engaged. One on each side= 1 rep.

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6. Ski Down
           Begin standing up straight with your feet together. Slightly bend your knees and jump laterally, landing softly with slightly bent knees. Switch directions. Use your arms to propel you, keep your body facing forward, & your feet close together.

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7. V Push- Up
            Start in a plank and walk your feet in toward your hands until your butt is in the air & your body makes a V. (Ignore her foot in the air in the picture; both feet should be on the floor, raised onto your toes.) Turn your hands in so fingertips are facing each other & lower into a push-up, elbows going out.

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8. Ski Abs
          Begin in plank position. Keeping your feet together, hop to one side of your body towards your hands while keeping your palms firmly planted on the ground. (Pictured right.) Hop back into plank, then hop to the other side of your body. One side= one rep.

9. 1-2-3 Heisman
                Shown in video below
10. Vertical Jump
               Pretty straight forward. Start standing with feet about shoulder width apart. Bend knees slightly, use arms to propel you, and jump as high as you can, raising your arms over your head while you're in the air.
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11. Triceps Dips
              Get into a tabletop position on the floor. Push your hips toward the ceiling, then bend arms and dip down. Return to starting position.

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12. In-Out Abs
               Start in a plank. Jump in toward hands, keeping feet together. Jump back to plank.

REPEAT!

Good luck, have fun, and KILL IT!!!
 
 

Warning: BRUTAL metabolic meltdown coming through!

Sounds like fun, right?!? This is another weekend killer brought to you by Chichi Kix (http://fitvillains.tumblr.com). I have personally tried all the weekend workouts that I post & I have to say, Chichi is one of my biggest role models for sure. And MAN, can homegirl plan a circuit!! GET READY TO SWEAT;)


9 exercises. 1000 reps. INTENSE. CRAZY. AMAZING.


How To Do It

  1. Warm up for 5 minutes. Run, jog, squat: mix & match.
  2. Set a timer/stopwatch. If you have a ‘lap’ function, it’s easier to time yourself per round, but it’s not necessary.
  3. Complete 4 rounds of the Beast Unleashed circuit. Rest when you need to, but try to keep breaks short. (Ideally, finish one round, rest, then move on). Try to improve your time each round.
  4. Cool down and stretch.
MINI-VERSION: if you’re short on time, hit it HARD for 2-3 rounds or set a timer for your desired workout length and see how many rounds you can complete in that time. (2 rounds in 15 min, 3 rounds in 25 min etc). 



Beast Unleashed Circuit

  • 50 High Knee Runs (Right + Left = 1 rep)
  • 20 Alternating Froggers
  • 20 Side Lunge & Lift (10/side)
  • 10 Cobra To Plank
  • 50 Lunge Hops
  • 20 Sprinter Crunches
  • 20 Baby Pistol Squats (10/side)
  • 10 Burpees
  • 50 Lying Leg Lifts (25/side)
Rest 30-60 seconds & repeat. 


FURTHER EXPLANATION OF EXERCISES & MODIFICATIONS AFTER THE JUMP!!

 
 
Another Zuzana Workout of the Week killer! I had to post this one, if not just for the reptile burpees;) Most of the ZWow's are 10-15 minutes and are an amazing jump-start to your day! Try sharing with a group of around 5 friends and share your results to keep each other accountable!
 
 
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This one’s CRAZY, but I KNOW you can kill it! 100 Burpees in ONE WORKOUT. Yowza!

Bitchin’ Burpees is an intense workout that’ll push you both physically and mentally. Make sure to take breaks and push yourself through the last few rounds. BEGINNERS: use the right modification for yourlevel (see below for modifier options & tips). STAY HYDRATED THROUGHOUT.

Keep a timer running as you complete the 6 exercise circuit (including breaks), and jot down your total time at the end. The shorter your breaks, the better your time (30-60 seconds rest per round is ideal), but listen to your bod. It’s about doing your best: you’re not competing with anyone but yourself.

Short on time? Set your timer for your desired timeframe (15, 20, 25 minutes etc) and count how many rounds you are able to complete in that time. Make a note of where you left off.

DO NOT sacrifice form for speed, switch to easier modifications if you need to, check your heart rate and pace yourself. 

You’ll need

  • A timer
  • A water bottle
  • A mat
  • A bench/chair
How To Do It




 
 
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Explanation of all the exercises after the jump! MAKE SURE YOU READ THEM BEFORE YOU BEGIN! :)

Weekend Workout: The Dirty Dozen - PART DEUX!

If you liked the Dirty Dozen, but wanted even MORE of a challenge, this workout is for you! Same rules as part one: 12 exercises, 12 reps each. It’s a time challenge so you’ll need to push yourself! You don’t need equipment, but if you think you can handle more, DO it.

12 moves x 12 reps each = 1 round. Complete as many rounds as you can in 30 minutes. 


Time: 30 Minutes

Warm Up: Run in place, squat, jumping jacks, dance ANYTHING. Move for 5 minutes before you start. After your workout, cool down with a march in place before stretching.

You’ll need: A mat, a timer, a wicked playlist and a KILLER attitude!

Goal: Complete as many rounds of these exercises as possible in 30 minutes.

12 exercises, 12 reps each. No breaks scheduled in between, but take them if you need it (Push!)

Beginners: Aim for 2 rounds

Intermediate: Aim for 3-4 rounds

Advanced: Aim for 5+ rounds. (VERY challenging!)

Remember, modify the moves to your level! It’s YOUR workout: no need to jump if you’ve got bad knees! This is for time, and the goal is to keep your heart rate up by engaging your muscles and moving as quick as YOU can. Feel free to use modifications if you’re slowing down!

Note: some of these moves are very challenging. Do NOT sacrifice form for time: there’s no need and even 2-3 rounds is INTENSE. Only go as quickly as you can, and add/remove weights when you need to. Take breaks, hydrate before AND during, and make sure you don’t stop the timer!

Each move has a video demo, but some of the moves have a wee twist. Read the instructions FIRST, then click on the demo OR read the instructions FIRST



 
 

2 minute butt lift...in bed!

You can do this before you even get out of bed in the morning. In two minutes. I dare you guys to give me an excuse not to do this!!!

I'll admit that I felt pretty silly doing this at first...

BUT IT REALLY WORKS!!! And I've incorporated it into my regular routine. Added benefit for people with bum knees like myself is lowered impact. Give it a try! All you have to lose is 2 minutes, and maybe a little booty :)
 
 
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-Made it through 5 rounds plus the first 3 exercises
-Ave. HR 184
-Max HR 194
-30 minutes
-Calories Burned: 383







What I was listening to:

 
 
Weekend Workout: The Dirty Dozen!

Time: 30 Minutes

Warm Up: Run in place, squat, jumping jacks, dance ANYTHING. Move for 5 minutes before you start. Cool down with a march in place before stretching.

You’ll need: A mat, a timer, a wicked playlist and a KILLER attitude!

Goal: Complete as many rounds of these exercises as possible in 30 minutes.

12 exercises, 12 reps each. No breaks scheduled in between, but take them if you need it (Push!)

Beginners: Aim for 3 rounds

Intermediate: Aim for 4-5 rounds

Advanced: Aim for 6+ rounds.

Remember, modify the moves to your level! It’s YOUR workout: no need to jump if you’ve got bad knees! This is for time, and the goal is to keep your heart rate up by engaging your muscles and moving as quick as YOU can. Feel free to use modifications if you’re slowing down!

Basic Tips/Modifications

Squat jumps: Sit down and BACK in a squat. Keep the weight in the heels of your feet (you should be able to wiggle your toes). Explode up, reaching your hands to the sky and jumping off the feet. Land softly, back in the squat and repeat. Modification: You can squat, stand, THEN jump, and squat down again. This can help if you’ve got knee problems. You can also eliminate the jump all together. 

Air Jacks: Like a regular jumping jack, except you lift your legs out to the side and off the floor (think like a firework or an X). The jump can be quick, but sink down to get more power before each jack. Modification: regular jumping jacks.

Pushups: In plank position, lower and push yourself off the ground. Since we’re going for speed, ANYONE can feel free to use the modification from your knees (advanced peeps: 6 rounds of 12 modified pushups is intense too!)

Lie Down, Stand Ups: Exactly as it says. Lie down with your hands and feet outreached in one line (like someone is pulling on your feet and hands in opposite directions). Bring your knees and hands in, and rock up (or use your hands) to a squat position, then stand. Reverse the movement by LOWERING yourself down first, and using your hands to get back to the ground. Contract your abs and protect your back during this movement. Modify by going slower.

Plank Jacks: In plank position, hop your feet out and in like a jumping jack. Keep your hands DIRECTLY under your shoulders. Modification: Step your feet out one at a time, then back in. Beginners, you can be on your knees for this one, and step your hands out instead.

Lunges: Lunge forward, alternating legs. Weight should be in the heel of your lunging foot, and push off that foot to return to standing. Knees should stay over the top of the toes, and not past. Think about lowering your torso to the ground, instead of propelling it forward.

Reverse Lunges: Same as the lunge, but step backwards instead of forwards. Catch yourself, and keep the weight in the front heel. Alternate with each lunge.

Cobra To Plank: Get on your belly! Extend your hands and feet out (like someone’s pulling on them) and lift your chest and legs off the ground (like superman flying). Hold for 1-2 seconds, then return to plank position. Repeat.

In & Out V-Sit crunches: On your tush (use a pillow if you need to), draw your knees into your chest. Hands can be off the floor, or by your sides and behind you for balance). You should look like a V from the side, so keep your abs tight and back should be at about a 45 degree angle from the floor. Draw the knees in and push them out. Keep your back flat, think ‘good posture’, and keep your core contracted. Modification: Basic crunches are fine here.

Split Squat Jumps: From a squat position, step one foot out behind you just a few feet. Keep most of the weight in the front foot, and watch those knees! Sink low into your front heel, and ‘wind’ your arms up by bringing them behind you. Explode off the front foot, jumping in the air and bringing your arms up to the ceiling. Switch legs in mid-air, and land softly on the other side. Repeat. Modification: Do a mini-lunge forward and then jump up, or eliminate the jumps and do another set of lunges instead.

Squat Kicks: Squat down low, and as you raise up lift your leg and kick forward. Use the ball of your foot (the part right under your toes) to push OUT during the kick, and remember they don’t have to be high. Repeat changing sides.

Tricep Dips: Off a bench, chair or couch, position yourself so that your bum is OFF the seat, but scrapes it as you lift and lower. Hands behind you for support, weight in the palms and facing forward. Lower your body down to the ground until your arms are parrallel to the floor and form a 90 degree angle. Raise up quickly. Repeat.

KILL IT!

Workout by ChiChi Kix. Find her on Tumblr & FB...she's awesome!!!
 
 
It's really easy to make excuses as to why you can't work out, and I think lack of time is probably #1. Yes, we are all busy living our lives. But yes, we can find 12 minutes SOMEWHERE in our day to break a little sweat:) Here's a quickie workout from Zuzana Light (you may recognize her as co-creator of Bodyrock TV.) I plan to start my day with this tomorrow and get the old metabolism going! Who's with me?!
Source: http://www.facebook.com/ZuzkaLight